How to do Chandra Namaskar step by step? Learn how to do Chandra Namaskar step by step.

Chandra Namaskar (moon salutation) consists of two words ‘Chandra’ meaning ‘moon’ and ‘Namaskar’ meaning greetings’. Chandra Namaskar is practiced similarly to Surya Namaskar. The sequence of asanas is similar to Surya Namaskar in Chandra Namaskar Half Moon Pose. It is done after the Ashwa Sanchalanasana pose. or horse riding
Aadha Chandrasana is an important asana. It develops concentration and balance. Chandra Namaskar may seem more difficult than Surya Namaskar at first. Here it involves inhaling, exhaling and holding the breath. They all occur sequentially over a long period of time. Chandra Namaskar benefits the body. (Benefits of worshiping the moon)

What time is appropriate to do asana? (When should we do the moon salutation?)

Chandra Namaskar is best practiced in the evening or at night. Especially when seeing the moon It is important to make your stomach empty before practicing these asanas.

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Kartik Purnima 2023

Kartik Purnima will be held on November 27, 2023. Today there is a full moon. Moonshine or moonshine also has health benefits. Meditation and yoga during the full moon help relieve stress. (Benefits of Moon Worship) The mind is relaxed and calm.

Benefits of Chandra Namaskar (Benefits of Chandra Namaskar)

Moon worship such as Chandra Namaskar (Benefits of Moon Worship) can fill you with energy. Helps to calm the mind when there is stress or turmoil in the mind. Providing rest and relaxation to both the mind and body, Chandra Namaskar also stretches and strengthens the spine, hamstrings, back of the legs, and abdominal muscles. It also balances the work of the blood circulation, respiratory system, and digestive system.

This is the correct way to do it (How to do Chandra Namaskar)

Step 1: Pranamasana (Prayer Pose)

Exhale, stand straight with your feet together and close your eyes. Place your palms together on your chest in Namaskar Mudra, relaxing the entire body.

This yoga practice stretches your muscles.
Keep your palms in namaskar pose. Image: Adobe Stock.

Step 2: Hasta Uttanasana (Raised Arm Pose)

Breathe. Raise your arms above your head. Keep them shoulder-width apart. Bend your arms, head, and body slightly back. If you have back pain, do not bend backwards. Raise your arms, keeping only your body straight.

Step 3: Pahasana (Hands to Feet Pose)

Exhale, bend forward from the hips, keeping the spine straight. Touch the mat with your fingers or palms on either side of your feet. Bring your forehead close to your knees. Don’t stress too much. If your hamstring is tight Keep your knees slightly bent at first.

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Step 4: Riding Pose

Breathe. Place both palms on the mat next to your feet. Extend your right leg back as far as you can. Bend your left knee at the same time. Your left knee and ankle should be together. The tip of the hand or fingers touches the mat. Lean back slightly or look straight ahead.

Step 5: Half Moon Pose

Breathe. Raise your arms while maintaining a horse-drawn stance. distributed throughout the head Arch your back and look up. There is a slight curve from the tip of the finger to the tip of the toe, resembling a crescent moon. Remain in this position for a while.

Step 6: Dandasana (Plank Pose)

Hold your breath. Place your palms back down on the floor on either side of your feet. Bring the left foot back closer to the right foot. Make sure your legs, buttocks, and torso are aligned. Your shoulders and wrists should be perpendicular to the floor. Keep your vision up front.

Plank pose relieves stress.
Place your palms back down on the floor on either side of your feet. Image: Adobe Stock

Step 7: Ashtanga Namaskar (saluting the 8 limbs)

Exhale, place your knees, chest, and chin together on the mat. With the palms and feet in position. Bend your elbows and keep them close to your chest. Keep your hips and stomach elevated off the mat, lower your knees first, then your chest and chin.

Step 8: Bhujangasana (Cobra Pose)

Exhale, place your hands and legs back in place. Move and lift your chest. The elbows should be slightly bent. Shoulders should be firm and away from the neck. Tilt your head back. In case of problems with the cervix Do not tilt your head back.

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Step 9: Parvatasana (Mountain Pose)

Exhale, keeping your hands and legs in the same position. Use your arms to lift your back and lower your heels onto the mat. Keep your arms and legs straight and mountain-shaped, lengthening your spine. Arms should be shoulder-width apart. And the feet should be close to each other.

Step 10: Ashwa Sanchalanasana (Horse Riding Pose)

Breathe. Bring your right foot forward between your hands. Bend your left knee toward the mat. Push your pelvis forward, lift your torso, tilt your head back or look straight ahead. (Benefits of worshiping the moon)

Ashwa Sanchalasan is required for Chandra Namaskar.
Bring your right foot forward between your hands. Image: Adobe Stock

Step 11: Half Moon Pose


Step 12 Pahasana (Hands to Feet Pose)


Step 13: Hasta Utanasana (Raised Arm Pose)


Step 14: Pranamasana (Prayer Pose)


at the end

This is half of Chandra’s parikram. Namaskar with right foot The remaining half rotation is done using the left leg. This completes the cycle of Chandra Namaskar (Moon worship benefits).

You can do one or three rounds of Chandra Namaskar (moon worship) at the beginning. Gradually increasing your capacity you can increase the number of cycles.

Read more:- Yoga poses before bed: These 4 yoga poses help you relax and fall into deep sleep. Practice these.

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